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2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

hurrgtsa
Follow me on Instagram at www.instagram.com/.../ MON 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 300 3:45 3x100 BK 1:30 2x150 1:55 3x100 BK 1:30 3x100 1:15 3x100 BK 1:30 4x75 :55 3x100 BK 1:30 6x50 :40 3x100 BK 1:30 12x25 :20 5x100 Kick with fins 1:30 (25 UW K/75 BK K) 100 Kick for time 100 Easy Total: 5500y (Kick 1300y) TUES 500 swim 200 kick 12x25 v-sprint :30 16x25 :30 @ 100 pace 3x …400 with fins (By round 4:40, 4:50, 5:00) …300 with fins (By round 3:30, 3:40, 3:50) …200 with fins (By round 2:20, 2:30, 2:40) …100 with fins 1:10 …6x50 Kick no fins (By round 1:10, 1:05, 1:00) ...Rest :20 (back to top) 8x100 Kick 2x(2:00, 1:50, 1:55, 1:45) 8x25 :45 IMO (Odd: Easy, Even: fast) 100 Easy Total: 6400y (Kick 1900y) WED 600 Swim 8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build) 4x ...100 IM 1:30 ...4x50 FL 1:10 ...300 BK 4:30 ...100 BR 1:40 ...2x100 BR K 2:00 ...100 BR 1:40 8x25 FL :30 Rest 1:00 7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back) 50 Easy 50 FL for time 100 Easy Total: 6100y (Kick 1500y) THUR 1000 SKIPS All on :60... All kick is hard... All ez is swim... 1x50 Kick 1x50 Easy 2x50 Kick 1x50 Easy 3x50 Kick 1x50 Easy 4x50 Kick 1x50 Easy 5x50 Kick 1x50 Easy 2x (25's are all easy) ...400 FRIM 6:00 ...10x25 FL :30 ...300 FRIM 4:30 ...8x25 BK :30 ...200 FRIM 3:00 ...6x25 BR :30 ...100 IM 2:00 100 FL for time 1000 Pull 100 Easy Total: 6400y (Kick 950y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x150 Desc 3:00 4x100 Desc 2:00 5x50 Desc 1:00 200 Easy Kick 6:00 2x150 Desc 3:10 3x100 Desc 2:10 4x50 Desc 1:10 150 Easy Kick 5:00 1x150 Fast 3:15 2x100 Desc 2:15 3x50 Desc 1:15 100 Easy Kick 4:00 1x100 Fast 2:30 2x50 Desc 1:30 50 Easy Kick 3:00 1x50 Fast 1600 IM Kick 8x25 Scull 50 Easy Total: 6000y (Kick 2300y)
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  • MON 400 Swim 200 Kick 4x100 IMO 25 Drill/Swim/Drill/Build, :20 rest 8x ...100 1:10 ...75 1:10 ...50 1:10 2x ...2x50 Kick :60 ...1x50 Kick :55 ...1x50 Kick :60 ...1x50 Kick :50 12x50 with fins :60 as 4x ...25 UW K, 25 FLoB K ...25 0-breath, rest 5-6 breaths, 25 0-1 breath ...25 fast, 25 easy 100 Easy Total: 4000y (Kick 900y) TUES 500 Swim 100 1:10 75 1:10 50 :35 25 :35 250 IM Kick + 50 FR Kick (25 easy, 25 hard) 16x25 :30 FR @ 100 pace, 16x100 2:00 as 4x (maintaining kick tempo on all swim) ...50 Left-side kick/50 Swim ...50 right-side kick/50 Swim ...50 board kick/50 Swim ...100 Swim 16x25 :30 @ 100 pace (8 FL, 4 BK, 4 BR). 100 Easy Total: 3500y (Kick 850y) WED 800 Swim 8x25 Build :40 (Odd: FR, Even: IMO) 100 FL 1:40 75 FL 1:15 50 FL :50 25 FL :30 25 FL :30 50 FL :50 75 FL 1:15 100 FL 1:40 150 BK/BR/FR 3:30 2x ...150 FL 2:30 ...2x25 FL :45 150 BK/BR/FR 3:00 4x75 FL 1:15 150 BK/BR/FR 3:00 Broken 200 FL (50, :10 rest, 100, :10 rest, 50) 150 BK/BR/FR 3:00 4x25 FL :30 150 BK/BR/FR 20x50 (Odd: BK/BR :50 (work crossover turns), Even: Kick :60) Rest 1:40 4x50 IMO fast 1:30 100 Easy Total: 4350y (Kick 500y) THU 500 Swim 100 Kick 12x25 with fins :35 (Odd: UW K, Even: 12.5 Fast UW K, flip mid-pool, 12.5 sprint) 100 Easy 2x200 2:40 1x200 2:30 1x200 2:40 2x200 2:30 8x100 2:00 as 75 Kick/25 Swim (Odd: kick on side, Even: back) With fins... 400 4:40 3x200 2:30 Desc 1-3 2x with fins + paddles 25 fast 25 easy 100 easy Total: 4200y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x200 Desc 1-3 4:00 3x100 Desc 1-3 2:00 3x50 Fast 2:00 1000 Easy as 4x(100 BK/100 BR/50 FR) 100 Pull easy with parachute 300 pull for time 100 Easy Total: 3500y (Kick 200y)
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  • MON 400 Swim 200 Kick 4x100 IMO 25 Drill/Swim/Drill/Build, :20 rest 8x ...100 1:10 ...75 1:10 ...50 1:10 2x ...2x50 Kick :60 ...1x50 Kick :55 ...1x50 Kick :60 ...1x50 Kick :50 12x50 with fins :60 as 4x ...25 UW K, 25 FLoB K ...25 0-breath, rest 5-6 breaths, 25 0-1 breath ...25 fast, 25 easy 100 Easy Total: 4000y (Kick 900y) TUES 500 Swim 100 1:10 75 1:10 50 :35 25 :35 250 IM Kick + 50 FR Kick (25 easy, 25 hard) 16x25 :30 FR @ 100 pace, 16x100 2:00 as 4x (maintaining kick tempo on all swim) ...50 Left-side kick/50 Swim ...50 right-side kick/50 Swim ...50 board kick/50 Swim ...100 Swim 16x25 :30 @ 100 pace (8 FL, 4 BK, 4 BR). 100 Easy Total: 3500y (Kick 850y) WED 800 Swim 8x25 Build :40 (Odd: FR, Even: IMO) 100 FL 1:40 75 FL 1:15 50 FL :50 25 FL :30 25 FL :30 50 FL :50 75 FL 1:15 100 FL 1:40 150 BK/BR/FR 3:30 2x ...150 FL 2:30 ...2x25 FL :45 150 BK/BR/FR 3:00 4x75 FL 1:15 150 BK/BR/FR 3:00 Broken 200 FL (50, :10 rest, 100, :10 rest, 50) 150 BK/BR/FR 3:00 4x25 FL :30 150 BK/BR/FR 20x50 (Odd: BK/BR :50 (work crossover turns), Even: Kick :60) Rest 1:40 4x50 IMO fast 1:30 100 Easy Total: 4350y (Kick 500y) THU 500 Swim 100 Kick 12x25 with fins :35 (Odd: UW K, Even: 12.5 Fast UW K, flip mid-pool, 12.5 sprint) 100 Easy 2x200 2:40 1x200 2:30 1x200 2:40 2x200 2:30 8x100 2:00 as 75 Kick/25 Swim (Odd: kick on side, Even: back) With fins... 400 4:40 3x200 2:30 Desc 1-3 2x with fins + paddles 25 fast 25 easy 100 easy Total: 4200y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x200 Desc 1-3 4:00 3x100 Desc 1-3 2:00 3x50 Fast 2:00 1000 Easy as 4x(100 BK/100 BR/50 FR) 100 Pull easy with parachute 300 pull for time 100 Easy Total: 3500y (Kick 200y)
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